Side to Side:
Description: Standing upright you will begin by facing sideways to the soccer field with your left leg closest to the direction you are headed. Start by sliding your left leg, then right leg along the ground, while keeping your toes pointed to the side of the soccer field. On the way back face the other side of the soccer field so that you are leading with your right leg. We will do this for between 20 – 50 meters.
Reason: The point of this drill is to work the ancillary muscles not used in running. By working these muscles we will keep your leg muscles balanced.
Video Demonstration: http://www.roguerunning.com/resources_articles_details.php?aid=71
Description: Standing upright you will begin by facing sideways to the soccer field with your left leg closest to the direction you are headed. Start by crossing your right leg over the front of your left leg. Then step to the left with your left leg, so that you have taken two steps. The next time, cross your right leg behind your left leg. Then step to the left with you left leg again. Repeat this motion until you cover 20 – 50 meters. On the way back, lead with your right leg instead of the left. Arms and upper body should rotate from the hips the opposite direction from the moving leg.
Reason: The point of this drill is to loosen your hip flexor and increase mobility in that region. It also helps to balance the different muscles in the legs.
Video Demonstration: http://www.roguerunning.com/resources_articles_details.php?aid=73
Description: You will run almost in place with your feet remaining “light on the ground” (only the ball of the foot touches the ground). Your goal is to bring your knee of each leg to a vertical position or closer to your body on each lift.
Reason: The focus is on having quick feet and trying to get in as many footsteps as possible on fast feet. This allows the body to adapt to faster foot strike which will gradually increase your overall running speed and efficiency.
Description: Standing upright you will begin by skipping like you did when you were in P.E. class as a kid. After a couple weeks the skipping like a kid, we will change to a quicker, more exaggerated skip. The emphasis is placed on the upward motion the provided by the roll off the leg and the use of deep elbows in the arm motion.
Reason: The point of this drill is to increase efficiency by exaggerating the running motion & then speeding it up.
Description: Standing upright you will begin by lifting one knee upward, in the same motion as high knees. The arms alternate movement just like running (opposite hand with opposite leg). Your focus is to lift the knee/leg upward, until the foot remaining on the ground is only touching by the ball of the foot. Your foot on the ground will have a small elevation in the heel. Then, replace the lifted leg down and repeat on the other side.
Reason: The point of this drill is to strengthen the calves and achilles with no pounding. This is crucial to limiting skin splints and tendonitis.
Description: Standing upright, but turning your back to the soccer field begin running slowly at first across the soccer field. As you become more comfortable with this backwards run we will work on pushing off with greater force.
Reason: The point of this drill is to activate the same muscles of the quad that are used in landing in the opposite way this helps to balance out the forward motion of running.
Video Demonstration: http://www.roguerunning.com/resources_articles_details.php?aid=72
Description: For 100 meters you will begin by running. Focus on quick turnover and light feet. Visualize yourself with perfect form. You will begin running the 100 meters with a build up for about 20 –30 meters, hold that increased pace for the middle 40 –50 meters, and then slowly come back down in speed, thus no body slamming into the end. Let your heart rate recover before you begin the next one.
Reason: The goal of the stride is to fire the fast twitch muscle fibers and “remind” you of how it feels to run fast.